Seth DeMoor's Ultimate Pre-Race Warm-Up

Workout - Seth DeMoor's Ultimate Pre-Race Warm-Up

• 15min @ 9'30''/km
• 15min @ 6'45''/km
• 15min @ 8'00''/km
• 4 lots of:
  • 120m @ 5'00''/km
  • 30s rest

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Intro

Seth James DeMoor’s Warming Up for Running Races and Workouts, 10 Steps walks through a solid, actionable routine. Practical enough to use before your next race. Watch the full video for the reasoning.

Key points

• Arrive 1 hour 15 minutes before the race (best for 5K and 10K).
• Lay out a base-camp blanket to organize gear and check you have everything.
• Warm up in training shoes and training socks. Keep your racing shoes fresh for the gun.
• Work through a 1-mile walk, 2-mile easy jog, then 15-20 min of dynamic stretching.
• Finish with 4 x 120 m strides, a sip of water or food, then to the line 3-5 min before the start.

Workout example

1. Base camp: lay down a towel and assemble your gear (shoes, socks, extra layers).
2. Gear check: training shoes and training socks on.
3. Walk: 1 mile (about 15 min) to get going.
4. Jog: 2 miles at easy, conversational pace (around 12-15 min).
5. Stretch: 15-20 min of full-body dynamic stretching.
6. Foot transition: pull off sweaty socks, air your feet for 2-3 min, then put on fresh racing socks and shoes.
7. Strides: 4 x 120 m strides building intensity, total under 5 min.
8. Hydrate: water or a light bite (half a banana works) for longer distances.
9. Start line: arrive 3-5 min early, do one final 120 m stride, jog back, and get set.

Closing note

Run through this 10-step sequence before your next race or workout. Use the Pacing app to dial paces and distances to your training.

References

• Warming Up for Running Races and Workouts, 10 Steps - YouTube (YouTube Video)